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Ninth Month Pregnancy Exercise for Normal Delivery
Exercise is a crucial part of your pregnancy, whether in the first, second, or third trimesters. In fact, it comes strongly recommended by all doctors, unless clearly specified otherwise. It is common for pregnant mothers to be scared of working out, especially during the final trimester, due to the fear of preterm delivery or injury to the foetus. However, research clearly shows that exercise is actually beneficial for delivery, reducing any potential complications and making it comfortable and less difficult. Exercising in the ninth month of pregnancy is certainly possible with some minor changes in terms of style and body positioning to allow for the changes in your physical structure, as well as the needs of the foetus.
Is it Safe to Exercise During the 9th Month of Pregnancy?
The answer is 'Yes', it is completely safe to exercise during the ninth month of pregnancy, but this statement comes with a few necessary caveats. It is important you maintain the high standards of care you have been giving to yourself during this time, such as drinking enough water, eating a balanced diet rich in varied nutrients, getting at least eight to ten hours of sleep a day, and paying close attention to any changes in your body or emotional state. Further, it might be required to limit yourself to basic forms of exercise that do not put any strain on your joints and muscles.
Benefits of Exercising in the 9th Month of Pregnancy
There are various advantages when it comes to working out in the final month of pregnancy. Some of them include:
Increase in Physical Strength: Regular exercise helps in the maintenance of general fitness while reducing weight gain. The latter being a common effect in the later stages of pregnancy. This reduces the chances of obesity-related complications that can impact the growing foetus.
Reduction in Risk of Gestational Diabetes: In overweight or obese pregnant women, basic cardiovascular workouts lower the likelihood of developing gestational diabetes, as it can impact your health as well as your baby’s.
Faster Recovery Period: Strengthening your pelvic floor muscles with exercises like Kegel has been shown to improve the recovery rate postpartum.
Reduction in Constipation: Exercise can also help ease constipation, providing some much-needed relief.
Reduction in Delivery Time: Working out can improve delivery time, and reduce pain, especially for a vaginal birth.
Lowered Back Pain: This common complication of late pregnancy can cause much distress, but exercise is helpful for getting some respite.
Precautions Before Working-out in the Ninth Month of Pregnancy
As helpful as they are, exercises during this late stage of pregnancy can be fraught with complications. It is essential to take some precautions.
The first and most important thing for you to do is consult your obstetrician/gynaecologist before embarking on any exercise regimen in the third trimester. Your doctor will help you choose the right exercises and provide any necessary guidance for conducting them safely.
Only do exercises that are low impact. This means avoiding any that put undue stress on your ligaments and joints during pregnancy. This is crucial, as these body parts tend to be weak due to the production of pregnancy hormones.
Avoid complicated exercises that involve too many body movements. Set a moderate pace, so you don’t overdo the workouts.
Try not to exercise for long periods of time and remember to wear loose breathable clothing during the session. Good supportive shoes are essential, as they help maintain your posture, reducing any chances of anatomical misalignment. Good sports bras are also a must since pregnancy leads to breast augmentation.
How You Can Start Your Exercise Program
It is important to begin your regimen with mild gentle exercises that do not result in aches, difficulty in breathing, or fatigue. Thereafter, follow the tips below:
You can increase the amount of activity slowly, as this is the best way to ensure that your body can take the extra pressure.
If necessary, you can break your exercises into smaller segments, such as running ten minutes at a stretch, thrice a day, rather than thirty minutes at once.
As explained before, the importance of hydration, balanced meals, and a regular sleep cycle cannot be stressed hard enough.
Remember to warm up before by doing some simple stretching, as this reduces post-workout muscle pain.
Please don’t do any exercise that raises body temperature, as this could affect the development of the baby. This means no working out in hot or humid areas.
When You Should Stop Exercising
If you experience any of the following symptoms while exercising, please stop immediately and consult with your doctor:
Severe abdominal pain that appears suddenly
Headache
Dizzy feeling
Vaginal leakage of amniotic fluid
Pain or tightness in the chest
Difficulty breathing
Bleeding from the vagina
Loss of balance
Pain in the lower legs and calves
Safe Last Month of Pregnancy Exercises
Below are some safe and best exercises for 9-month pregnant women:
1. Yoga
Yoga is an amazing kind of exercise to do during pregnancy. In addition to being perfectly safe, it improves the flexibility and strength of your body. It is also known to greatly lower symptoms of anxiety and stress, while improving your sleep. Yoga further lowers body pains, while boosting breathing rates, as well as circulation. Studies show that yoga can fight pregnancy-related symptoms like nausea, headaches, and so on. However, if you feel that your yoga positions are causing any issues, please stop immediately and modify them to suit your physical condition.
2. Exercise Ball
Using the exercise ball is quite safe, as well as effective, in order to make your abdominal muscles tougher, improving core strength. Remember to choose the right kind of exercise ball and ensure that you inflate it to suit your height.
3. Pelvis Strengthening
Pregnancy puts a lot of pressure on the muscles of the pelvic floor, so performing exercises to strengthen the pelvis is quite helpful. These are some of the best nine-month pregnancy exercises available.
Pelvic stretches involve keeping your feet firmly on the floor, and then stretching your legs away from each other while maintaining your posture. This will improve the flexibility of your pelvic floor and lower labour time, as well as pain during delivery.
Pelvic tilts are another beneficial exercise that can help flip a baby in breech position into downward descending position, lowering labour difficulty. To do this, kneel down on the floor and bend over until your chest is almost to the ground. This will increase back muscle as well as core strength.
The Cobbler Pose is another exercise that relaxes the tension in the lower body muscles. It can be performed sitting on the floor with your feet against each other. Next, slowly but firmly, move your knees down towards the ground until you feel your inner thigh muscles stretching. Keep this position for twenty seconds, relax for a minute, and repeat around five times.
Kegel exercises are very important during pregnancy, especially when if your labour is overdue and needs to be induced. Further, they help manage incontinence, fatigue and infections of the urinary system by keeping the vaginal muscles firm. It is quite simple to perform and involves tightening and releasing the muscles of the pelvis for ten to twenty seconds at a time. Do this exercise at least ten to twenty times a day.
4. Aerobic Exercises
Aerobics is one of the best and relatively easy ways to keep yourself fit during pregnancy. You can try walking for around ten to twenty minutes a day to promote flexibility, while improving cardiovascular health. Swimming is also recommended for the ninth month of pregnancy, as it is a great way of toning muscles and regulating your heart rate.
5. Pilates
Pilates is a popular regimen during pregnancy, as it greatly improves core strength and elasticity. This is important, as the growing baby weakens the abdominal muscles, which can lead to rib cage and back pain. Pilates is ideal, as they are done on hands and knees, which reduces the pressure on the abdomen and back. Please make sure you only practise Pilates under the guidance of a trainer experienced with pregnant women. This is to avoid accidentally straining your pelvic and back muscles, which might cause tears or injuries. Furthermore, incorrect pilates positions can cause foetal distress.
6. Squats and Lunges
These workouts are for your lower body. Regular squatting has been known to reduce labour time, as it makes the pelvic gap wider, allowing the baby to emerge without much effort. Doing squats requires minimal equipment. Simply stand shoulder-width apart and lower yourself to the ground until your hips are parallel to, or just below your knees. Repeat this about twenty times per day.
Next, lunges improve the range of hip motions, which gives the foetus enough space to turn around while descending. Start by standing with both legs together, then take a long step until your front leg is bent at the knee while the back leg is stretched out behind you. Please take the support of your partner, family member or friend when performing these exercises as they require proper balance.
When to Avoid Exercises During Pregnancy
While exercising is safe during the ninth month of pregnancy, there are times when you have to avoid exercising:
This is not the time to try out a new activity. It is important to only stick to the basic exercises, avoiding anything that could cause strain.
As already mentioned, avoid exercising if you undergo any unexpected symptoms such as dizziness, nausea and so on.
Ensure that your workouts do not affect your day to day functions, such as eating and sleeping well.
Keep in mind that exercises that have to do with lying on your back should be abstained from after the first trimester, in order to prevent pressure on your blood vessels and lower the rate of circulation.
Avoid exercises that involve a change in altitudes like skiing, hiking or climbing. Similarly, sports like scuba diving are off-limits, as they can cause decompression sickness in both you and your baby.
While pregnancy is a wonderful time, by the ninth month, most women are exhausted. The body has changed drastically, making even simple things difficult. However, it is important to remember that exercise and diet are still essential parts of the pregnancy. Regular workouts can reduce stress and improve the difficulty of labour, making the process that much easier. Don’t forget to have someone oversee your exercises, as your contractions may happen at any time.
References and Resources: Livestrong
Also Read:
Normal Delivery Tips
Effective Exercises For Normal Delivery Read more
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How to Teach Your Child to Spell Words - 15 Fun Ways
Figuring out how to teach your child to spell words correctly is rarely a thought that crosses the minds of parents since it is usually considered to be the school's responsibility. While most preschools might start coaching the children with simple words, the real learning happens when your kid comes back home and makes an attempt to recall what was taught to him earlier. Helping your kid revise his lessons with different techniques then becomes quite necessary.
Why Is It Important To Teach Spelling To Kids?
Communication is a vital aspect of our lives and spelling is essentially how language has been created in the first place. Kids need to understand the spellings appropriately.
Improved Reading
When children understand how to spell a word, they relate better to its sound and this eventually helps them read better. It is only with practice that they can improve their speed of reading and even attempt to understand new words.
Accurate Writing
Imagine if your kid begins to write messages and letters to others that is riddled with wrong spellings. Not only does it impact the image of your child, but it also hampers the growth of his self-esteem.
15 Ways To Teach Your Child To Spell Words
Teaching kids to spell out the words in the right way and repeat it without making mistakes does take time and practice. To ensure that learning to spell doesn’t get boring or repetitive for your little one, there are different ways that you can make the entire act of spelling out words entertaining for him.
1. Spell The Word, Take a Bite
While your child might pick up the spellings of many words quickly, he might find it extremely boring to keep repeating those every time. During meal times, ask your child to spell out a word and then let him take a bite of his meal. This can keep things pretty interesting.
2. Create a Context For Difficult Words
Certain words sound one way but their spelling is entirely different. Focus on the letters that are confusing and build a story around them. For example, a doctor has a “c” because he sees the disease.
3. Connecting Different Words Together
Create a game where your child begins with one word, and the next has to start with the last letter of the previous one. Each new word has to be spelt out properly, before moving ahead. Make use of paper pieces to write those words down and make the activity tangible.
4. Videos Can Make Spelling Better
You don’t have to constantly be around your child to help him learn spellings. All you need is the camera on your phone to create some nice learning sessions. Record clips of yourself or your child, where you mention each letter and the child needs to finish it by saying the word, or vice versa. Watching the clips again would be quite exciting for both of you.
5. Use Flip Cards With Images
You can make use of flip cards to play a memory based game or even make the traditional way of spelling out words more interesting. Choose words that can be represented by images and print them out on some cards. Now scribble their spellings on the reverse side or use separate cards. Your kid can either match them or choose a card and spell it out.
6. Hunt For The Word
Make use of paragraphs from books or newspapers and ask your child to find certain words in it. Spotting word patterns from numerous others is how a kid begins to understand spellings better.
7. Hopscotch With a Spelling Twist
Keep a collection of words that have as many letters as the value of the number on the hopscotch map. Give the word to your child and let him spell it out. Once he does, ask him to count the letters and jump to that particular number.
8. Spelling Ball Toss With Friends
When your kid’s friends get together, you can engage them in a game that allows them to learn spellings on the go. Call out a word and pass the ball to a kid. Each kid needs to say one letter of the word and pass the ball to another kid, who says the next.
9. Use Scrabble To Create Words
As your child starts learning more words, it is essential that his mind begins to process words and spellings differently, too. Turn the tables around by providing him with different letters and let him put them together to form a word. Making use of Scrabble for this can be quite an effective learning activity.
10. Make Use of Mobile Games
Every kid will make numerous excuses to avoid studying but hand them a smartphone and they will play with it for endless hours. Use this digital affinity to help them pick up new words and understand their spellings better. Right from Spelling City to Puzzlemaker, there are many more games out there that can help a child get better at spelling words.
11. Race To The Finish
Have two whiteboards and let each kid or team have a coloured pen. Everybody stands far away from the whiteboards. Once you give them the word, the kids need to run to the whiteboard and scribble the word correctly.
12. Making Spelling a Colourful Activity
If your child is more inclined towards colours or drawing shapes and other creatures, bring that fun element to the world of spelling as well. Let him draw an animal and then write down its name below it.
13. The Classic BINGO With a Twist
If your child is a fan of games like BINGO or Tambola, you can create a puzzle with the words he is already aware of. Create a grid and fill it with different words. The remaining spaces can have random letters. Ask your child to find a certain word in the grid and encircle it.
14. Trace, Copy, Repeat
This triple step technique is quite successful in helping kids who are struggling with understanding words and their spellings. Let them start by tracing their pencils over existing words and understanding the letters. This is followed by copying those letters exactly onto a separate page. Once that is done, hide the page and let them repeat that same word from memory.
15. One Letter Per Step
Combine the act of repeating spellings in everyday activities. While you are walking down the stairs, let each step add a letter to an existing word. For example, while spelling out “apple”, begin with “a”, then “ap”, followed by “app” and so on.
While it may be difficult to figure out how to teach spelling to a preschooler or even a kindergarten child, a better way is to understand how to teach the right method of learning for the same. Once that is resolved, your child will find it easier to remember and recall spellings of various words.
Also Read: How to Teach Phonics to Kids Read more
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Why it’s Okay If You’re Baby Eats Messily
Learning to eat is a huge milestone in baby development. But how long will it be before you don’t find your baby's messy eating cute but begin to get annoyed? Is there anything you can do to train your child or is it something he will grow out of?
Your little one is growing steadily and has crossed the one year mark. By now, your baby has now better control with grasping things and holding on. Hand and leg movements are vigorous and it only increases when your little one is excited and happy. Around this time you will notice your baby getting messy at mealtimes. At the beginning, you may find it cute and amusing to watch your baby try to stuff food in his mouth and throw it all over the place. What will happen over a period of time is; you will start getting irritated at the mess both on and around your child.
We know it’s a paradoxical feeling of being happy that your baby is becoming independent and conversely causing so much mess. So, it is okay or not okay? Let’s find out!
Why Does The Mess Happen?
1. Co-ordination
Your cute little baby is still learning muscle co-ordination to have a better control over what he holds. A spoon full of food is bound to go awry as your baby will not be able to co-ordinate the mouth and hand so easily right in the beginning.
2. Developmental Stages
Developmental milestones will teach your baby to learn eat solids from liquid and then eat the same using a spoon. In this journey, expect a few spills and do not panic or get frustrated or even worse yell at your baby. You do not want your child to be averse to food-time just to make you happy. ||
3. Experimentation
Your bundle of joy will find enjoyment if every little thing. Food is a great attraction and will be accompanied by a few excited spills. The food will be thrown and dropped, and your curious little one will make sure to repeat the same for a few times till he learns better.
Here’s What You Must Do
Will you be panicking at the mess and end up scolding your little one? Will you instead beg to the almighty to instill some discipline into your baby? Well, you need not do either of them! Find out how you can save yourself some stress.
1. Reduce Mess
Try and help your little one in this wonderful journey by making the job easier. Cut the foods into smaller pieces that will reduce the spillage. You can also help your little one in guiding his hand or head towards the food to avoid spillage.
2. Look Deeper
Behind your baby’s food mess could lie a great developmental milestone. It is about the sensory development. Think of it this way: your baby is learning about the texture and the feel of the food. Show your baby what’s right and wrong and eventually his eating etiquette will develop.
3. Self-Dependence
The messy habits will ultimately lead to structured muscle movements. Your baby will learn the art of self-dependence that will ease a lot of the burden for you.
4. Control Yourself
This is directed solely towards you! Avoid snatching away the spoon or wiping with towel frequently. This will prevent your little one to learn something new. Make him feel like you are proud of his attempts to eat by himself no matter how messy he is. This will inculcate self-confidence too.
So, it is completely okay if your baby is eating messily. Let your baby develop and learn with the flow. Over-caring may sometimes yield a negative result in your baby's self-esteem and confidence. Read more
Swati Kar Samanta has added a new answer
Expecting Mom due in 7 months
15 hours ago
Q. why I am getting dizziness in my pregnancy
I am going with 3rd month of my pregnancy it's a very strong dizziness I feel at times means every day .....no other symptoms of pregnancy .Please help with elaboration .All okay means isn't part of this journey.
Read moreSwati Kar Samanta
Mom of a 2 m old girl
5 hours ago
A. Do consult your doctor as soon as you can. It's important to find the real reason because without that, proper medication is not possible.
Dr Priyanka Kalra has added a new answer
Guardian of 0 children
15 hours ago
Q. I am currently 32 week pregnant and had growth scan recently.My baby is in cephalic presentation.does this change after 36 week or does this remain the same?
Dr Priyanka Kalra
Obstetrician and Gynaecologist
8 hours ago
A. usually fixed. better to show to specialist always as they get the correct diagnosis. try to avoid self and extra medication that will only complicate this and create more damage to the child
Rashmi has added a new answer
Guardian of 0 children
6 hours ago
Q. it's my 5 month n I still didn't went for check up yet not even once is it okay if I go now or?
Rashmi
Mom of a 9 yr 7 m old girl
6 hours ago
A. You should have started going from the very beginning itself once you get to know you’re pregnant but since you haven’t reached that now if you’re pregnancy has been healthy last five months please get it checked with your doctor also if you need to start with any supplements or diet the doctor would advise you after a ultrasound so please visit your gynaecologist
Dr Ghouse has added a new answer
Guardian of 0 children
2 hours ago
Q. size chart is not correct for age of the baby
Dr Ghouse
Paediatrician
2 hours ago
A. generally it is available from Indian academy growth chart download from Google. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Nikitha has added a new answer
Guardian of 0 children
1 hour ago
Q. Mera 8 month start hu white distance hora mere ko
Nikitha
Mom of a 9 yr 5 m old boy
1 hour ago
A. hello since u are a expecting mom this would require a proper medical attention and it is better to check with your doctor and your doctor will be able to guide you better on examination of the same and advise you accordingly
Rashmi has added a new answer
Expecting Mom due in 7 months
1 hour ago
Q. hello doctor, I'm 3 weeks pregnant. can we sleep on our belly or which side We can sleep on during pregnancy...
Rashmi
Mom of a 9 yr 7 m old girl
37 mins ago
A. Belly sleeping is complete no no rest you can sleep on whatever side you are comfortable with left or right or on your bag you have three posture to sleep in and that is what you just have to stick to there is no sleeping on the stomach
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